Flexiones

pectorales pecho peso corporal

Aprende cómo hacer el Flexiones con la forma y técnica correcta. Este ejercicio de peso corporal trabaja principalmente tu Pectorales, con énfasis secundario en Tríceps, Deltoides, Core.

Demostración del ejercicio Flexiones mostrando la forma correcta

Cómo Hacer el Flexiones

Sigue estos pasos para realizar el Flexiones con la forma correcta:

1Colócate en plancha alta con las manos ligeramente más separadas que el ancho de los hombros y los pies juntos.
2Activa el core y baja el cuerpo hacia el suelo flexionando los codos, manteniendo el cuerpo en línea recta.
3Haz una breve pausa cuando el pecho esté justo sobre el suelo y luego empuja para volver a la posición inicial extendiendo los brazos.
4Repite durante el número de repeticiones indicado.

Músculos Trabajados en Flexiones

Principal

pectorales

Secundario

trícepsdeltoidescore

Detalles del Ejercicio

Equipo: peso corporal
Parte del Cuerpo: pecho
Categoría: Principal

Músculos y Anatomía

The push-up is a closed-chain horizontal pressing exercise that recruits the pectoralis major, anterior deltoids, and triceps brachii as primary movers — the same muscles as the bench press, but with the key difference that the body moves rather than the load. Because the feet remain on the floor and the hands push the ground, every stabilizing muscle in the core and lower body must engage to maintain a rigid plank position throughout. This full-body tension makes the push-up uniquely demanding for the serratus anterior, which must upwardly rotate the scapulae to allow proper pressing mechanics. The core anti-extension demand is also significant — the abdominals and spinal erectors work isometrically to prevent the hips from sagging.

Consejos Pro para Mejores Resultados

1Create full-body tension from the moment you set up: squeeze your glutes, brace your abs hard, press your hands into the floor, and maintain a rigid plank from head to heels. Losing this tension at any point — even in the middle of a rep — reduces force transfer and allows the hips to sag or pike.
2Think about spreading the floor apart with your hands — externally rotate your hands slightly as if unscrewing the floor. This cue activates the rotator cuff and keeps the shoulders in a more stable, externally-rotated position throughout the press, reducing impingement risk.
3Lower until your chest touches or nearly touches the floor on every rep. Half push-ups are a way of doing more reps, not a way of doing better push-ups. Full range of motion — nose or chest to floor — is what makes the push-up a legitimate strength and hypertrophy exercise.

Errores Comunes que Debes Evitar

✗ Hips sagging below the level of the shoulders

Corrección: A sagging lower back means your core is not bracing hard enough. Squeeze your glutes and abs aggressively before each rep and hold that tension throughout. If your hips still sag, your core endurance is the limiting factor — reduce reps or elevate your hands on a surface to decrease load until core strength catches up.

✗ Elbows flaring out to 90 degrees from the torso

Corrección: Elbows should be at 45–60 degrees from the torso, not perpendicular to it. Fully flared elbows create anterior shoulder impingement and place maximum stress on the rotator cuff. Tuck slightly, push the floor away, and feel the triceps and mid-chest engage rather than pure anterior deltoid.

✗ Not achieving full range of motion

Corrección: Stopping 4–6 inches from the floor is not a push-up — it's a partial rep that trains only the top portion of the movement. Lower until your chest, not just your nose or chin, contacts the floor. Full depth is what trains the stretched pectoral position and builds the full strength of the movement.

✗ Head and neck drooping forward

Corrección: Keep your neck neutral throughout — chin slightly tucked, not reaching toward the floor. Head drooping forward is usually a sign that the rest of the body is losing tension and the head is pulling down with it. Maintain a neutral spine from the crown of your head through to your heels.

Cómo Programar el Flexiones

Series y Repeticiones

For beginners: 3 sets of max reps (even 3–5 is progress). For intermediate: 3–4 sets of 15–30 reps. For advanced: weighted push-ups or plyometric variations for 5–15 reps. Push-up rep ranges are very individual — what matters is achieving near-muscular failure in a controlled set, regardless of where that falls numerically.

Frecuencia

3–5 times per week for beginners building toward full push-up competence. For intermediate to advanced lifters, 2–3 times per week as part of push training. Push-ups are low enough in axial load that frequency can be high — many athletes perform them daily as part of prehab and maintenance work.

Dónde Colocarlo en tu Entrenamiento

Use as a primary pressing movement in bodyweight-only programs, or as a finishing movement after weighted pressing in gym settings. Push-ups also function as an excellent warm-up before bench pressing — they activate the pectorals, serratus, and rotator cuff without requiring warm-up sets with weight.

Cómo Progresar

Progress from knees push-ups to full push-ups, then add reps, then elevate the feet (decline push-up for more load), then add a weighted vest or plates on the back. Archer push-ups and eventually one-arm push-up negatives represent advanced progression. There is virtually no ceiling on push-up difficulty.

Variaciones y Alternativas

Decline Push-Up

Elevate the feet on a bench or box so the body angles downward. This shifts pressing emphasis toward the upper pectorals and increases overall load since the upper body supports more bodyweight. The higher the foot elevation, the more it resembles an incline press. A natural progression from flat push-ups.

Diamond Push-Up

Place hands together directly under the sternum with thumbs and index fingers forming a diamond shape. This narrow grip maximally loads the triceps and the inner pectoral fibers. More demanding on the wrists — ease into this variation gradually. Excellent triceps builder with no equipment required.

Plyometric Push-Up

Press explosively enough that your hands leave the floor at the top of each rep. Trains power development in the pectoral and triceps. The landing phase requires significant stabilization. Clap push-ups are a common plyometric variant. Best reserved for those who can perform 20+ consecutive strict push-ups with full range of motion.

Ejercicios Relacionados

Preguntas Frecuentes

What muscles does the Flexiones work?

The Flexiones primarily targets your Pectorales. Secondary muscles worked include Tríceps, Deltoides, Core. This makes it an effective exercise for developing your chest.

Do I need equipment for the Flexiones?

No. The Flexiones is a bodyweight exercise that requires no equipment. You can perform it anywhere with enough space.

How do I perform the Flexiones with proper form?

Start by colócate en plancha alta con las manos ligeramente más separadas que el ancho de los hombros y los pies juntos.. Activa el core y baja el cuerpo hacia el suelo flexionando los codos, manteniendo el cuerpo en línea recta. Haz una breve pausa cuando el pecho esté justo sobre el suelo y luego empuja para volver a la posición inicial extendiendo los brazos. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.

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